Kettlebell swings are a challenginghip hinge movementthat gets your entire body in on the action.
Stand with your feet shoulder-width apart and your knees slightly bent.
Grab the kettlebell with both hands and let it hang in front of your body.
Hinge forward at your hips.
Keep your chest up as you drive your hips back.
Swing the kettlebell back between your legs.
Bring your hips forward and use your legs to drive the kettlebell forward and up to chest height.
Use your hips, hamstrings, and glutes to generate the movement.
How Many Kettlebell Swings Should You Do?
This system allows for progressive intensity increase, which is the key to making gains, Lewis says.
How Often Should You Do Kettlebell Swings?
Aim to do kettlebell swings two to three times a week with one to twodays of restin between.
have a go at incorporate these at the beginning when you are the freshest.
They require your entire bodys strength to do, after all.
Studies referenced:
Hulsey, CR.
Kartages, K. (2019).Acute Effect of Kettlebell Swings on Sprint Performance.Sports (Basel).
(2012).Kettlebell swing training improves maximal and explosive strength.
J Strength Cond Res.
Van Gelder, LH.
PMID: 26618061; PMCID: PMC4637916.
